Final 2016 Track Workout

Think of this as a year in review!

 

1600, 400, 1200, 400, 800, 400

33rd Annual Mill City Relay 12-4-16

It’s that time of year again…Halloween, Thanksgiving, Holiday party, Mill City relay…what??…I Love Mill city Relay!!!

Interested?  New to AARC and not sure what it’s all about?  Keep reading…

Q – What is the Mill City Relay?  A- Club race open to members of clubs          that are part of the Mill City Alliance.

Q – How many miles is the relay, how many runners on a team?  A – 27 miles, 5 legs (5 runners per team), 2 States, 1 River

Q – Are there Rules?  A – Well of course!!  Please read the rules…No breaking the rules…rules are not to be broken.  🙂  Read rules here   http://millcitiesrelay.com/rules/

Q – What is the route like?  Is is hilly?  A – Silly question really…find route broken down per legs here http://millcitiesrelay.com/rules/

Q – What are the divisions?  How many?  A – You will find the division breakdown here – http://millcitiesrelay.com/race-details/

Q-How do I register?  A – Great, so you have a team!  One of you has to be the team captain.  Team Captain…using the ‘contact us’ link on the AARC Website, please provide the following: Team Name, Division, Team Captain, Team Captain email address (in case we have questions), Leg 1 Runner, Leg 2 Runners, Leg 3 Runner, Leg 4 Runner, Leg 5 Runner.  ALL RUNNERS MUST BE ACTIVE MEMBERS OF AARC…if you know someone who is interested in being on your team however not a member, they can sign up and pay for an AARC membership anytime before race day.  

Q – What is the cost?  A – AARC will absorb the cost of up to 16 teams.  Once we go over 16 teams, all teams will spilt the cost of teams over 16.  If we have 20 teams, the cost will be $20 per team (divided by 5 runners on the team) as an example.

Race day is awesome.  There are a number of teams from all clubs who are very competitive so its both exciting and inspiring to watch and participate.  Lots of food and awards following the race across the street from the finish line.

Race morning we meet as a team (place to be determined) to distribute numbers etc.

Questions:  use the Contact Us link and I will get back to you ASAP!

 

 

 

 

Workout 10/19

Week 29  Grp Banilla        Week 29  Group Green

00:00   800                          00:00   800

04:00   800                          04:30   800

08:00   800                          09:00   800

12:00   800                          13:30   800

16:00   800                          18:00   800

20:00   800                          22:30   800

 

 

 

 

 

 

Week 29  Group Blue       Week 29  Group White

00:00   800                         00:00   800

05:00   800                         05:30   800

10:00   800                         11:00   800

15:00   800                         16:30   800

20:00   800                         22:00   800

25:00   800                         27:30   800

 

 

 

 

 

Week 29  Group Yellow   Week 29  Group Red

00:00   800                        00:00   800

06:00   800                        06:30   800

12:00   800                        13:00   800

18:00   800                        19:30   800

24:00   800                        26:00   800

30:00   800                        32:30   800

 

Looking to commune with friends and nature??!!

Need / want to run on Sunday?
Will the run include Dilly Dallying (NO)
Humor (I’m sure)
Water (bring your own)
A route (keep up)
Fun…did I say fun… (I’m sure)

Ok then, coach Porter is looking to commune with friends and nature. Sunday morning in falls splendor! Coach is looking to get at least 12 miles but could add on after if folks are more in the 10 range.

7am – Massabesic ball fields